For Time:
50/35 Row Calories
40 Alternating Box Step-ups, 50/35 lbs, 24/20 in
20 Handstand Push-ups
40 Toes-to-bars
20 Handstand Push-ups
40 Alternating Box Step-ups, 50/35 lbs, 24/20 in
50/35 Row Calories
WORKOUT BRIEF
DESCRIPTION
This down-and-up chipper workout is heavy on bodyweight style movements
The intended time range for this piece is between 17-22 minutes
TOES TO BAR
If you have 15+ unbroken toes to bar when fresh, complete this station as written
If you’re not there yet, reduce reps or choose a variation from “modifications”
This is ideally a number or variation that can be completed in less than 4 minutes
ALTERNATING BOX STEP UPS
With one dumbbell held anyway you like, alternate which leg steps up to the box each rep
You’ll complete 20 reps each side or 40 total
This should be a weight that you can complete with 1-2 breaks
HANDSTAND PUSH-UPS
For those with no interest in competing or completing handstand push-ups, reduce reps or choose a variation from “modifications”
ROW
If you’re short on bikes, stagger athletes by about 3 minutes
You could also throw athletes on another machine listed in modification
STRATEGY + WOD
ROW & BOX STEP UPS
These are the two movements that have the biggest bang for your buck
Increased power output on the rower leads to a faster accumulation of calories
Urgent box jump step ups get done a lot quicker than slow reps
If there’s two stations to put more effort towards today, it’s these ones
HANDSTAND PUSH UPS & TOES TO BAR
The middle two movements of the workout are all about chipping through manageable sets
With a lot of reps in a row and box step ups, quick sets and quick breaks may be the best option to push off muscle fatigue
Consider the following options for each movement:
Handstand Push Ups:
1 Set: 20
2 Sets: 10-10
3 Sets: 7-7-6
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
Toes to bar:
1 Set: 40
2 Sets: 20-20
3 Sets: 15-15-10
4 Sets: 10-10-10-10
5 Sets: 8-8-8-8-8
8 Sets: 5-5-5-5-5-5-5-5
MODIFICATIONS
ROW
Cal Bike 40/30
BOX STEP UPS
Body weight
Step Back Lunges
HANDSTAND PUSH UPS
Reduce Reps
Handstand push ups off box
Pike Push ups
Push ups
TOES TO BAR
Reduce Reps
Feet as High as Possible
50 Knees to Elbow/Chest/Wais
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